Nairobi Marathon 2025 Edition
The Nairobi Marathon is a high-altitude challenge that rewards those who train smart. Whether it’s your first marathon or you're aiming to improve your time, this 12-week training program will get you to the finish line feeling strong and prepared.
Why This Plan Works for Nairobi
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Altitude: Nairobi sits at ~1,800m (5,900 ft), which impacts oxygen availability. Our plan includes slow buildup and hill training to prepare your body.
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Weather: October is typically warm and can be humid. We'll simulate race-day conditions in training.
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Route Terrain: Expect paved roads with moderate undulations. We’ll incorporate elevation practice and recovery strategies.
Who Is This For?
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Beginners and intermediate runners who can run at least 8–10 km continuously.
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Time goal: Finish the marathon strong and injury-free.
Training Phases
Base Phase (Week 1 to Week 4)
Prime the body for the demands of running and develop an aerobic base. The strength & conditioning will complement training as the mileage increases in the upcoming phases.
Build Phase 1 (Week 5 to Week 8)
Gradually increase long runs and introduce more intense workouts.
Peak (Week 9 to Week 11)
Push the body as you listen to any strains that may morph into injuries. Tap into the desired marathon pace, carefully considering any engine aches and pains.
Taper (Week 12)
Give muscles a chance to recover micro-tears from the peak phase. Ease back gently, with the goal of arriving at the start line in the best possible shape.
Weekly Format
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You can always alter the weekly format to suit your time availability.
12-Week Marathon Training Overview
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Base Building (Weeks 1 - 4) | |||||||
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Week 1 (4 Aug - 10 Aug) |
Rest | 4 X 400m @ 5K pace | 6km + core | 5km moderate | Rest | 4km easy walk | 10km |
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Week 2 (11 Aug - 17 Aug) |
Rest | 6 X 400m | 7km + strength | 6km tempo | 4km easy | Bike 30 min | 12km |
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Week 3 (18 Aug - 24 Aug) |
Rest | 4 X 800m | 8km | 6km steady hills | Rest | 5km easy jog | 14km |
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Week 4 (25 Aug - 31 Aug) |
Rest | 6 X 800m | 8km + strides | 7km tempo | Rest | 30 min swim | 16km |
| Endurance & Threshold (Weeks 5 - 8) | |||||||
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Week 5 (1 Sep - 7 Sep) |
Rest | 4 x 1km | 9km + hills | 8km tempo | Rest | 6km easy | 18 km |
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Week 6 (8 Sep - 14 Sep) |
Rest | 6 x 1km | 10km + core | 9km progression | 5km easy | Rest | 21km (half) |
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Week 7 (15 Sep - 21 Sep) |
Rest | 5 x 1.2km | 10km + strides | 8km hills | Rest | bike 45min | 23km |
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Week 8 (22 Sep - 28 Sep) |
Rest | 6 x 800m | 8km | 6km moderate | Rest | 4km jog | 16km (cutback) |
| Peak Phase (Weeks 9 - 11) | |||||||
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Week 9 (29 Sep - 5 Oct) |
Rest | 3 X 2km | 10km + strength | 10km tempo | Rest | 6km easy | 28km |
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Week 10 (6 Oct - 12 Oct) |
Rest | 4 X 1.6km | 10km | 9km progression | Rest | Swim 30 min | 32 km |
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Week 11 (13 Oct - 19 Oct) |
Rest | 5km @ 10K pace | 8km | 6km easy | Rest | 4km walk | 20km (Taper) |
| Taper Week ( Week 12) | |||||||
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Week 12 (20 Oct - 26 Oct) |
Rest | 5km easy jog | 4km easy jog + 4x10 easy strides | 3km tempo + 1km cooldown | Rest | 2km light jog + stretching | Action |